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2/9/2012 6:40:19 PM -
Bench Day

Another trip to the CHIRO today. I left feeling like I was assaulted but in a good way.

Warm up

Mobility work for upper back, shoulders, and hips

Rumble roller on lower back


135 for 5
185 for 5
225 for 2
275 for 2
315 for 2
365 for 1
405 for 1
425 for 5

Speed Work

315 for 3 sets of 3 with USAPL commands

Paused D.B with neutral grip and deep stretch

95 for 2 sets of 15

Strict palms in tricep ext

65's for 2 sets of 8


I was spent after this. It wasnt much but I was on empty all day and that makes it tough to get through a workout. My top set on the bench went very well. Once I slammed my PWO shake I called my wife and told her to fire up dinner. Making weight is not fun but to be honest Im kind of over trying to hit the biggest weights. I have been there and done that. Its cool right now to wake up and be lighter, leaner and actually look like I lift weights. I still have a ways to go in 24 days but I think Ill be 231 the day of the meet.

Scott Yard

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